WOD 10.17.14 Friday

You against you

A.  Front Squats

  • 5-5-5-5-5

B. AMRAP 12: accumulate as many reps as possible with running clock:

  • 1 Minute of power snatch, (115/75#)
  • 1 Minute of GHD sit-ups or v-ups
  • 2 Minutes of power snatch (115/75#)
  • 2 Minutes of GHD sit-ups or v-ups
  • 3 Minutes of power snatch 115/75#)
  • 3 Minutes of GHD sit-ups or v-ups

C. Skill Work

With the time remaining in session, work on a skill or a goat that you feel is most important in your training right now. Examples:

  • Headstand or handstands
  • hand walking
  • kipping pullups/ C2B pullups
  • Bar muscle-ups
  • Cartwheels
  • Ring Dips
  • etc… (think gymnastics)
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